13 simple ways to improve children's diets as Jamie Oliver calls benefits 'profound'
Jamie Oliver is calling for the government to "step up to the plate" when it comes to helping families provide healthy food for their children.
Almost one in five UK parents said they had to buy their children unhealthy food at least once a week as they could not afford healthier options, according to a survey, which experts claim highlights how good meals are "out of reach for too many families".
The research comes as part of a charity campaign, from Barnardo's alongside other organisations including The Food Foundation and School Food Matters, which is backed by the celebrity chef.
Describing the positive impact of children eating healthily, Oliver said: "When we feed kids well, when we act with kindness and integrity in our politics, the benefits are profound. It truly is a superpower – setting them up to get better grades, better jobs, and so putting £8.9 billion back into the economy over 20 years."
The new findings from the survey of 2,239 UK parents feature in a new Barnardo's report Nourishing The Future, which highlights growing evidence that far too many children and young people are missing out on nutritious food, with a major impact on their health.
Barnardo's chief executive Lynn Perry added: "The food we eat as children has a huge impact. Sadly here in the UK, far too many children and young people are missing out on nutritious food – with huge knock-on effects for their health both now and in the future.
"We know that parents are making big sacrifices so their children have the best food they can afford. But with the price of basic items staying stubbornly high, healthy food is out of reach for too many families – with people living in poverty find it harder to buy, cook and eat good food."
Educate your children on food
According to nutritionist Jenna Hope teaching children about food, where their food comes from, how it's cooked and introducing them to a wide range of flavours, textures, colours and smells from a really young age is one of the best ways to ensure they eat a healthier diet. "Where possible try to get your children involved in the cooking process, talk them through what you're doing, encourage them to play with their food (and try to incorporate wooden foods into their toy box too)," she adds.
Create a diet routine
Instead of offering snacks constantly, Hope suggests trying to have a diet routine of three meals and two snacks per day. "This can help to support energy, encourage better eating at meals and also enables for a more nutritious diet rather than loading up on ultra-processed snacks," she explains.
Pack their breakfast with protein
Breakfast sets the tone for the day. "Protein helps stabilise blood sugar, reducing mid-morning energy crashes and improving focus," explains Bex Prade, clinical nutritionist and functional medicine practitioner. "Swap sugary cereals for eggs, Greek yoghurt with berries, or a simple smoothie with banana, oats, nut butter and Greek yoghurt for an extra protein boost."
Introduce healthy swaps
Replace ultra-processed snacks like crisps and biscuits with whole food alternatives. "Try full-fat natural yoghurt with honey instead of sugary yoghurts, or swap shop-bought cereal bars for homemade oat and seed bars," Prade recommends.
Sneak in more veggies
Introducing more vegetables can be a challenge, but blending them into sauces, soups, or smoothies is an easy way to boost their intake without resistance. "Making homemade versions of familiar favourites, such as adding grated carrots or courgettes to pasta sauces, can increase their nutritional value without changing the flavour significantly," explains Lisa Marley, chef and nutrition coach.
Introduce better carbs for stable energy
Instead of white bread and standard pasta, Prade suggests opting for whole grains like oats, sourdough, or basmati rice. "These slow-releasing carbohydrates help maintain steady energy," she explains.
Make food fun
Kids are more likely to eat healthy foods if they're involved. "Let them choose a new fruit or vegetable each week or turn meals into a 'taste test' challenge to make trying new foods exciting," Prade suggests. "Involving children in meal preparation can foster healthy eating habits and make them more open to trying new foods. "
Up their water intake
Dehydration can lead to fatigue, headaches, and poor focus. "Swap sugary fruit juices for water infused with fresh fruit or mild herbal teas to encourage better hydration," Prade suggests. "Ensuring children drink plenty of water is a simple and cost-effective way to support their overall health."
Most kids love a fizzy drink or glass of juice, but Laura Southern, nutritionist from www.londonfoodtherapy.com suggests these should be thought of as treats. "They can increase tooth decay, lead to weight gain, negatively effect concentration," she explains. "So just have water at home and those drinks are fine as a treat if out. But no slushies as they have been shown to be highly toxic to kids due to the amounts of glycerol in them."
Balance their plate for brain health
A simple approach is to aim for 1/3 protein, 1/3 colourful vegetables, and 1/3 quality carbohydrates. "This keeps blood sugar steady, supports mood, and ensures children stay fuelled for learning and play," Prade explains. "A diverse diet helps ensure that children have access to a wider supply of vitamins, minerals, and other nutrients, promoting good health."
Identify your kids hungriest times
Often breakfast and always straight after school. "Ensure there is some nutritious food available here - examples might be cut up fruit, cut up veg, raw nuts, roasted chickpeas, dried fruit," explains Southern. "Focussing on natural/whole food to accompany a more 'treat' like food ensures they will still be getting nutrition and getting filled up."
Incorporate 'essential fats'
The term essential in nutrition means our body needs it but cannot make it. "They come from nuts, seeds, olive oil, avocado, oily fish and are necessary for brain health, mental health, growth, blood sugar balance, concentration, puberty, immunity," Southern explains. She suggests trying to find some sources that your child will eat. "A sprinkle of seeds (like pumpkin or chia) on breakfast cereal, a bit of hummus with veg in a packed lunch, chocolate covered almonds after school, olives and guacamole as snacks, olive oil drizzled on food before serving."
Have a 'healthy food only' rule
Southern suggests trying to ban or at least reduce the amount of unhealthy food in the house. "Sounds obvious but if the only snacks available at home are processed, high sugar, packaged foods, then that is what they will be reaching for," she explains.
Introduce meal planning and batch cooking
This cost-effective approach helps reduce food waste and ensures healthier options are always available. "Preparing snacks in advance, such sliced fruit, or homemade oat bars, makes it easier to avoid reaching for processed alternatives," Marley adds.
Additional reporting PA.
Read more about children's health and nutrition:
Simple ultra-processed food hacks to make children's diets healthier (Yahoo Life UK, 5-min read)
Foods you should stop putting in kids' packed lunches (Yahoo Life UK, 4-min read)
Eight ways you can manage your child's weight as obesity rates soar in the UK (Yahoo Life UK, 4-min read)
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
2 days ago
- Yahoo
7 Best High-Volume Foods for Weight Loss, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDChoosing lower-calorie foods lets you eat more without overshooting your calorie intake. Popcorn, strawberries and broccoli are just some of the high-volume foods you can enjoy. You may need to add other foods with healthy fats and protein to keep your diet if you could eat more food and still lose weight? That's the concept of a 'volumetrics' diet, which focuses on consuming higher quantities of very low-calorie, nutrient-dense foods. When you choose items with fewer calories, you're able to eat more without overshooting your daily intake goals. 'High-volume, low-calorie foods are a great choice for weight loss because we eat with our eyes first, and large portion sizes often signal satisfaction,' says Alexandria Hardy, RDN, LDN. 'These foods tend to be high in water content and fiber, which can increase satiety without adding excessive calories.' It's no wonder, then, that a volumetrics-based eating plan comes in at No. 3 on U.S. News and World Report's 2025 ranking of best weight-loss diets. If you're looking to fill up on foods you can enjoy in higher quantities and still reach your weight-loss goals, check out this list of seven dietitian-approved picks. There's long been a rumor that cucumbers are a 'negative calorie' food, meaning they contain less energy than it takes for your body to digest them. While scientific evidence doesn't necessarily support this idea, cucumbers are still an extremely low-cal food at just 15 calories per cup., Mandy Enright, M.S., RDN, recommends cucumbers as a snack you can crunch on throughout the day. 'Slice into sticks, sprinkle with everything bagel seasoning, and pair with hummus or Greek yogurt dip,' she suggests. 'You can even use cucumber slices instead of bread for bruschetta.' Want a sweet food that packs plenty of health benefits but not a lot of calories? Load up on strawberries. Besides containing a mere 49 calories per cup, they're packed with water, fiber and vitamin C, shares Hardy. They've even been associated with reduced inflammation, improved insulin resistance and lower cholesterol., , 'Strawberries are a delicious, low-calorie, high-volume food,' says Hardy. 'Try them sliced on a salad or grain bowl, chopped on overnight oats or rolled in 1 to 2 teaspoons of cinnamon sugar and frozen.' Slathered-in-butter movie-theater popcorn may not be the best option for low-calorie snacking, but an air-popped variety is an excellent choice. At just 31 calories per cup, it's a crowd-pleaser you can feel good about munching on movie night. 'Three cups of salted air-popped popcorn clocks in at under 100 calories and provides a satisfying, high-fiber, whole-grain crunch,' says Hardy. (Yep, popcorn is a whole grain!) Need a little something for flavor besides salt? 'Spritz with olive oil and sprinkle with herbs or nutritional yeast for a savory snack,' suggests Hardy. 'Whether sliced, whole or as a large portabello cap, mushrooms are low in calories and packed with B vitamins and phytonutrients like beta-glucan that can help reduce inflammation,' says Enright. White mushrooms, for example, are one of the lowest-calorie foods around, with just 15 calories per cup (raw). Fungi are also über versatile—there's no end to the meals you can make with them. 'Use portabellos as a bun or mini pizza base or dip raw mushrooms into hummus or bean dip for a fiber- and nutrient-rich snack,' suggests Enright. There's no need to throw back to the '80s and go on a grapefruit diet. (In fact, for your health, we strongly advise against it.) Still, Enright says there's a reason the citrus fruit is such a consistent fan favorite for weight loss. She points to a cup of grapefruit's minimal calorie count (69 calories), high water (92%) and filling fiber (2.5 grams). 'Pair half a grapefruit with a protein like cottage cheese or a hard-boiled egg, and top with chia or hemp seeds for a balanced breakfast or snack,' suggests Enright. Or make a tangy salad with grapefruit, beets and greens. Leafy greens aren't just garnish. They're a veritable superfood, adding color and nutrition to all sorts of dishes. 'Choose dark leafy greens like spinach, arugula, kale or bok choy for a variety of nutrients including vitamins A, C, K, folate and iron,' recommends Enright. A 1-cup serving of kale, for example, provides 68% of the Daily Value of vitamin K and 20% of the Daily Value of vitamin C—at just 7 calories to boot. 'You can pile your plate high for very few calories,' says Enright. 'Enjoy [leafy greens] raw as a salad base, dehydrated (like kale chips), or sautéed as a simple side.' Even if you dish up a whole forest of these mini trees, you won't overdo it on calories. Per cup (raw), broccoli has just 31 calories. Broccoli also packs fiber and contains plant compounds that have been linked to lower inflammation and reduced risk of certain cancers. There's no shortage of ways you can enjoy broccoli. 'You can steam, roast, air-fry, shred or rice it, then toss into stir-fries, slaws or quesadillas,' says Hardy. Try these 20 broccoli recipes you'll want to make forever. Putting more food on your plate doesn't have to mean putting on weight. Nutrient-dense foods that are lower in calories can allow you to enjoy larger portions, even as you slim down. Just keep in mind that you'll likely need to add other foods to keep your nutrition balanced. 'Many high-volume, low-cal foods are also low in protein,' Enright points out. 'To create more balanced and satisfying meals, pair them with lean proteins from plants (like beans or tofu) or animals (like chicken, eggs or low-fat dairy).' Read the original article on EATINGWELL
Yahoo
4 days ago
- Yahoo
FDA Expands Cucumber Recall Amid Salmonella Outbreak
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."Cucumber recall expands amid Salmonella outbreak. Bedner Growers Inc. cucumbers included in products by various brands are now being recalled. Below, find a list of impacted products. Last month's cucumber recall is expanding amid a Salmonella outbreak. The U.S. Food and Drug Administration (FDA) recently updated the products associated with the original Bedner Growers, Inc. recall to include products that either use the recalled cucumbers in their ingredients or feature the cucumbers under new packaging. According to updated statements shared by the FDA on May 28, 2025, and June 4, 2025, the initial Bedner Growers Inc. recall now also includes the following items (full UPC codes and best-by dates can be found in the initial recall statements): Mai sushi—various sushi rolls and boxes Kings, Isabelle's Kitchen Inc., Maple Avenue Foods—prepackaged salads Supreme Produce—fresh-cut salad and vegetable trays Snowfruit & Snowfox—fresh-cut cucumbers and sushi East Coast Fresh, TOPS, Wellsley Farms, Weis, Ahold, Jack and Olive, Created Fresh, Spring and Sprout—Salads, salsas, and other products that include the salsa made with Bedner Growers cucumbers PennRose Farms—whole cucumbers Marketside—fresh-cut cucumbers Read to Eat and Star Market—Greek salad Ukrop's—marinated cucumber salad Big Y Foods—made-to-order sandwiches, wraps, and paninis TGD Cuts—salsa, hot 6/12 oz. TGD Cuts—salsa, mild 6/12 oz. TGD Cuts—salsa, mild 5lb. TGD Cuts—salsa, mild 5lb. TGD Cuts—cucumber sliced/grape tomato 50/2oz. TGD Cuts—cucumber sliced unpeeled 5lb. TGD Cuts—cucumber sliced unpeeled 50/2oz. TGD Cuts—cucumber spears 50/2oz. These products were sold under various brand names, including Jenny's Classic, Mia, Supreme Produce, and more, at big chain stores like Walmart and Target (see here for a comprehensive list of impacted products), as well as smaller chains, nationwide. According to the original recall statement, the cucumbers from sampling tested positive for Salmonella Montevido. Additional samples taken at the same time and location also came back positive for other strains that the FDA believes are unrelated to the current outbreak that, as of press time, have sickened 45 and sent 16 to the hospital. According to the Mayo Clinic, symptoms of a salmonella infection—also known as salmonellosis, and involves the intestinal tract—may range from mild to severe. While some people who develop salmonellosis may have no symptoms at all, others may experience more moderate symptoms, which may include diarrhea, stomach cramps, and fever. Those with more severe symptoms may experience dehydration as a result of the infection, which can require medical attention. While rare, some can experience life-threatening complications, which typically occur when the Salmonella infection moves beyond the intestines and into other parts of the body. Most people do not need to seek medical attention for a Salmonella infection, however, there are times when you should call your healthcare provider. For example, if you experience symptoms that last longer than just a few days, develop a fever, or begin to notice signs of dehydration, you should reach out to your medical provider at once. The FDA urges consumers not to eat any product that they suspect is a part of the recall. Instead, safely dispose of it or return it to the point of purchase. If you have questions about this recall and your personal medical risk, you should contact your doctor for more information. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Yahoo
4 days ago
- Yahoo
For The Best Mayo-Free Tuna Salad Reach For This Creamy Ingredient Instead
Americans have long considered tuna salad a healthy meal, thanks in part to tuna's important nutrients like protein and calcium. Canned tuna also means it's easy to make. But tuna salad's reputation as a simple diet food can be undermined by one common ingredient: mayonnaise. Whether for health reasons or personal preference, Greek yogurt makes a great substitute in tuna salad. Greek yogurt is significantly lower in sodium, calories, fat, and cholesterol than mayonnaise, which contains at least 65% vegetable oil per FDA regulations. Greek yogurt's similarly creamy texture will help hold the salad together, and although it doesn't taste like mayo, the tart tanginess of Greek yogurt is also great for letting tuna and other ingredients shine. Greek yogurt is also a particularly nutritious addition. It contains vitamin B12, which boosts nervous system function, as well as selenium and zinc, two elements that are important for a healthy immune system. It's also notably high in protein, further boosting the already protein-rich nature of this food. Read more: 14 Condiments That Don't Need To Be Refrigerated It's possible to freeze tuna salad for up to two months if you use full-fat Greek yogurt. Mayonnaise and low-fat Greek yogurt are both prone to separating when frozen, which can ruin the texture. Full-fat is thicker, which helps maintain creaminess when thawed. And though it's high in fat, they are healthy fats associated with a lower risk of diabetes and higher HDL cholesterol (the good kind). A tip for a better-tasting tuna salad is to drain canned tuna first, whether it is eaten fresh or frozen. Removing excess oil or brine from the tuna will help the Greek yogurt stick better, creating improved consistency. When freezing the tuna salad, that excess liquid could lead to the formation of ice crystals and freezer burn, so it's best to leave it out. Like full-fat Greek yogurt, many unexpected tuna salad ingredient additions freeze well when stored correctly in an airtight container, including chickpeas and jalapeños. But other potential components may soften after freezing, including conventional ones like celery and tomatoes, as well as unconventional choices like kimchi and apples. Hungry for more? Sign up for the free Daily Meal newsletter for delicious recipes, cooking tips, kitchen hacks, and more, delivered straight to your inbox. Read the original article on The Daily Meal.
